Warm-up: 5-10 minutes
Run Intervals: 1.0, 0.75, 0.5, 0.25 miles
Walk Intervals: 3:00 @ 2.5mph
Alternate Run and Walk Intervals. Your speed should increase for each run interval. You will have run 2.5 miles and walked 0.375 miles.
*Stair Climbing Option: If you want an alternative to running, try the workout on the stairmill.
Use 40, 30, 20, and 10 flights with the 3:0O of walking for your rest intervals (get off stairmill and walk around gym slowly)
Post times.
5 comments:
jill...did the run, after skipping last weeks' run, this was a bit challenging(red-faced)..I think I was somewhere @ 36-37 min. (not exactly sure as I lost track several times.
Slar says - 34:36.....kicked my you-know-what.....
Slar says - I decided to come back and give this run another go since it was pretty hard for me last time. Did it in 28:44 and a total of 2.72 miles with 572 calories burned. Did the work intervals at 6.5 mph. No cramps and no problems with my shins this time. I seem to remember this run giving me some sore shins when I planted my feet last time. I'd say this is good progress for 5 months!
Slar says - I forgot to mention that I used Dan's technique of using heartrate to determine how long the rest intervals should be. Rest intervals wound up being around 2:15 to get down to 110 bpm.
Slar says - Did this run again yesterday. Took longer this time.....34:34. Worked at 6.6 mph initally. Rest intervals were long. Total time was 40:00 with warm-up and cool down, and 3.24 miles. 588 calories burned.
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